[quote]whup wrote:
How are you liking the HS machines? I’m definitely hooked on em[/quote]
i love the HS iso lat row… nice and easy on the low back and you can really push it. haven’t really used anything else besides the HS mil press, which i don’t have an impression of yet.
Yea I am hesitant of incorporating too many machines into my routine, on the subject.
mon 11/9
squat to box (shoot for 10RM)
135, 185, 225, 315, 365x10 (+5 reps, huge PR)
RDL
135, 225, 315x3x10
free squat, heels elevated
135, 225x10, 275x10 (running out of gas), 135x12 (out of gas)
back raise
bwx10, +25x10, +45x3x10
calves, stretch.
squatting was good today. i thought i could get 365x10 and i did. was going to do a feeler set at 365, but there were some cocky skinny kids wearing sleeveless underarmor shirts benching behind me (NTTAWWT). guess i got a little territorial and just went for it. as you can see, my form was a little sloppy lol.
i took my own suggestion from whup’s log and did some RDLs. they weren’t particularly hard, but by the time close stance squats came around i was spent. did some back raises and calf raises and hobbled out.
tues 11/10
bench
135, 155, 185, 205x5, 225x8+5, 225x8 (damn. shoulda stayed at 205 or 215)
OAR
100x6,6,6, (straps on) 120x6, 140x6, 160x6,8
incline bench
135x10, 175x8,7, 155x?, 135x? i’m really not sure.
chest-supported row (CS row)
+90x10, +135x9,10,10, +90x10 (deep stretch at the bottom)
fat bar curls, OH extensions, dips, shoulder horn, stretch
i should have seen the bench performance coming. oh well. one arm rows were solid. right shoulder started acting up on the inclines, and then really started acting up with OH extensions. i am going to drop those and swap in close-grip dips for tricep work.
[quote]grettiron wrote:
mon 11/9
squat to box (shoot for 10RM)
135, 185, 225, 315, 365x10 (+5 reps, huge PR)
RDL
135, 225, 315x3x10
free squat, heels elevated
135, 225x10, 275x10 (running out of gas), 135x12 (out of gas)
back raise
bwx10, +25x10, +45x3x10
calves, stretch.
squatting was good today. i thought i could get 365x10 and i did. was going to do a feeler set at 365, but there were some cocky skinny kids wearing sleeveless underarmor shirts benching behind me (NTTAWWT). guess i got a little territorial and just went for it. as you can see, my form was a little sloppy lol.
i took my own suggestion from whup’s log and did some RDLs. they weren’t particularly hard, but by the time close stance squats came around i was spent. did some back raises and calf raises and hobbled out.
Making it look easy. I still haven’t figured out how some people fit their weird shaped bodies into those shirts
fri 11/13
sumo dl
225, 315, 405, 455x3, 475x3, 495x1, 515x2 t&g (PR, w/caveat)
SLDL
135x10+, 185x3x10
in and out today. it’s been a hellish week, so it felt good to hit 495 easy. second rep at 515 i lost my balance forward and just dropped it. PR that should be easy to beat. SLDL 'cause i was lifting at school and the db’s only go to 100 (no w. lunges). plus my hammies need work anyway.
i’ll get a video for you guys in two weeks, i promise.
thanks for the comments!
sat 11/14
mil press
95, 105, 115x10, 135x a bunch of random sets (trying to figure out technique), 95x10+5+5, 95x10+5
chins, dips
weighted and unweighted x many sets
curls, stretching
did not go to my normal gym so i had to improvise a little. also, i was very weak… maybe due to girlfriend activity just prior to training. the technique change felt good and i think the old technique was causing my shoulders to hurt. glutes and hammies are SORE! SLDL’s are the reason, i think.
here’s a thought for squat days:
squat to box (heavy)
SLDL (lengthen the hammies and direct work for the posterior chain. also, can’t use as much weight here which saves some energy for the next exercise)
close stance free squat (with newly warm and supple hamstrings, it should be easy to hit good depth without losing the arch. high reps for quad and character development)
deadlift days:
deadlift (sumo from the floor, or conventional off blocks)
walking lunge (work for adductor, quad, glute, traps, grip, character)
i really like alternating sumo dl’s from the floor with conv dl’s from blocks.
mon 11/16
deload week, 3x3@10RM weight
squat to box (one less plate. used to use 3, now down to 2. solidly below parallel)
135, 185, 225, 275, 315x3, 365x3x3
SLDL
135x15+, 185x10, 225x10, 275x10 (all DOH, no straps)
free squat
135x10, 185x10, 225x10, 275x10
single-leg back raises
BWx3x10, each leg
calves
my glutes and hammies were still sore from SLDL’s on friday, so i took my time warming up. lots of stretching and rolling earlier today to loosen up. i was playing around with bar placement and trying to get my elbows further forward. my shoulders are now hamburger. can’t find a decent low-bar groove with my elbows in that position.
out of gas again today by the time free squats rolled around. i’ll swap in goblet sissy squats for a while i think. SLDLs feel incredibly good. gonna keep doing them until they no longer feel good.
single-leg back raises to try and bring my right erector back up to speed.
today’s article got me thinking about “bringing up” weak body parts. i think that’s what i’ve been doing with all the hamstring work. it feels good for sure. maybe i can put a couple pounds of hamstring meat on! speaking of meat, i had chicken, potatoes and kraut just before lifting and i was starving by the time i got out. might have to start bringing a shake to the gym.
tues 11/17
deload week, 3x3@10RM weight
bench
135,155,185x10, 205x3x3
OAR - weight and reps per hand
100x6,6,7, 115x6, 130x6, 130x12 (straps)
chest-supported row (really deep stretch at the bottom of each rep)
+90x10, +115x10,10, +90x10
incline bench
135x10,10, 155x8+2, 135x2
curls, dips, shoulder horn, lateral raise. stretch shoulders, pecs, and lats.
the one-arm-rows seem to hurt the supporting shoulder. flat benching felt ok. CS rows were ok, but incline benching started to hurt on the 135x2 set. i’m going to drop the one-arm rows for a while, as they hurt first. probably going to just bench/cs row/inc bench for a while. between the rows, deads, pullups and squats my back is getting pretty worked anyway.
did some field-hockey ball rolling of the delts before i went to the gym… probably going to do more of that, along with hip and shoulder mobility work. man, actually lifting weights is only like a third of the battle. the other two thirds comprises eating and pre/rehab.
brought a shake today: the gatorade powder, whey isolate, creatine, bcaa shake of goodness.
thurs 11/19
deadlift deload (sorta)
conventional block deads
225x10, 275x6, 315x5, 365x4x5
db w. lunges
200x10, 200x20, 200x20
farmer walks - per hand
warm up, then: 235x3 trips
calves, bw GHR
took it easy on the deads and lunges. did the farmer walks with a buddy. he’s much, much larger and did a trip at 325 per hand. GHR felt good. my ankle has been acting up pretty badly the last couple days. i’m gonna be pretty peeved if i wake up to spasms again.
been trying some mobility stuff for the hips and shoulders. also started doing pushups throughout the day. we’ll see how this works out.
Push ups throught out the day? dont you burn alot of calories on your 7k cal a day diet already?
[quote]Papa Nick wrote:
Push ups throught out the day? dont you burn alot of calories on your 7k cal a day diet already?[/quote]
you joke, but this is serious business!
my body doesn’t seem to heat up so much on a high-fat diet. lots of beef, coconut milk, yogurt, butter, eggs, cottage cheese… though i do panic a little if i don’t get some carbs in there. yes, panic. my body is like an angry uterus sometimes.
also, pushups don’t feel bad though, so they must be good.
sat 11/21
mil press
barx2 sets, 95,105,115x10, 135x3x3
rope chins
bwx2x10, +45x10,8,8, bwx12,10
dip
bwx10, +45x10, +90x9,8+1, +45x10
reverse curl
barx10, 65x10, 75x2x10
pushups (feet on box), fat bar curls, stretch, shoulder hornx2, lateral raisex2
shoulders are feeling much better. pressing was smooth and easy. dips are feeling stronger. good stuff.
mon 11/23
squat to box (-1 plate, i.e. box +2 plates)
135,185,225,315,365, 385x3,3,4
SLDL
135x10, 225x10, 275x9,8,7+5 (DOH until the +5 set)
sissy goblet squat
bwx20, 40x20, 60x20, 95x2x20
back raise
bw, 4 sets
calves, stretching
playing around with a wider grip on the bar during squats… 365 felt really heavy so i went back to my normal hand position for the last set, and that felt much better. one rep shy of a PR, but with a lower box. SLDL’s were ok, but my DOH grip kept giving out. i will probably switch to RDLs for a few weeks. sissy goblet squats were done holding KBs or DBs to my chest while squatting in the sissy squat brace. wicked pump/burn in my vastus lateralis, which is what i was going for. for back raises i really focused on contracting the erectors at the top. very tough. all-in-all, not a bad session. hopefully some thanksgiving food will make me nice and strong for next week.
shake recipe:
blend 1/2 cup cottage cheese and unsweetened cocoa powder with a little water. add 8oz coconut milk. add water to suit. smooth and creamy with ~43/16/23g fat/carb/prot or about 540 cals. tasty too! i’ve had two so far today. cinnamon also tastes good.
tues 11/24
bench
135,185,185,225, 245x3,3,5
HS iso lat row - weight in plates per side
90x10, 115x10, 135x10, 160x8,12, 90xlots
db incline bench
50sx10, 55sx10, 65sx10, 75sx8+?
close-grip dips, fat bar reverse curls and curls.
shoulders felt ok. more ok than last week, actually. still some pain but it was very manageable. did a lot of “push ups” in a door frame and inverted bw rows to warm up. my mid/upper back needs some help, too. it felt really good in a painful sort of way to stretch it all out on the HS machine. today was long and full of fail… just getting away from it all and lifting was nice.
[quote]grettiron wrote:
tues 11/24
bench
135,185,185,225, 245x3,3,5
HS iso lat row - weight in plates per side
90x10, 115x10, 135x10, 160x8,12, 90xlots
db incline bench
50sx10, 55sx10, 65sx10, 75sx8+?
close-grip dips, fat bar reverse curls and curls.
shoulders felt ok. more ok than last week, actually. still some pain but it was very manageable. did a lot of “push ups” in a door frame and inverted bw rows to warm up. my mid/upper back needs some help, too. it felt really good in a painful sort of way to stretch it all out on the HS machine. today was long and full of fail… just getting away from it all and lifting was nice.[/quote]
Iron therapy is the best kind there is.
sat 11/28
sumo dl
225,315,365,405,455, 495x1, 515x0, 525x0, 505x0, 405x10 t&g
well i was hoping for something north of 500, otherwise i would have just repped out 495. oh well. my dad makes an appearance. he pulled 425 today with a recent best of 455. we were lifting is his basement. 495 was not bad, but not great. maybe next time.
thanksgiving was good and i ate plenty, but the funny thing was my belt was a little loose in the regular notch. i’ll get a weight measurement later.
sun 11/29
warm up:
door frame push-ups, dislocations, lat stretch, dip shrugs
mil press
95x10, 105x7, 115x5, 135x3,3,7 (short-term PR), push press 135x10
rope chin
bwx10, +25x8, +45x7, +70x3,3,7, couple negatives
db mil press
45’sx3x10
db curl
45’sx10,8,6?
dip
bwx5, +45x5, +45x20+5
thumbless-grip pull-up
bwx10,10,15+5
shoulder horn, pec stretch, lateral raise superset x2
wanted to mil press this week to see if there has been any improvement in my shoulders, even though this means 4 lifting days in a row. the verdict: improvement! mil pressing actually felt good and my shoulders felt very good. 135x7 is a short-term PR i.e. probably not an all-time PR. felt good none-the-less.
threw the db mil presses in there to see how they felt (good). i don’t have any dip records, so +45x20 is a PR! when i benched 315 last year, i was doing lots of dips and pull ups… i want that bench back.
thumbless-grip pull up just for something new. my lats feel pumped!
Very nice on the deads video. Man, 405x10 looked too easy for you, seemed like you had another 5 in ya.
I like thge fact that your dad is a heavy lifter too.
[quote]Papa Nick wrote:
Very nice on the deads video. Man, 405x10 looked too easy for you, seemed like you had another 5 in ya.
I like thge fact that your dad is a heavy lifter too.[/quote]
thanks nick! the body was willing, but the mind was done. next time, maybe.
my dad got me hooked on deadlifting after some heavy block pulls. i bet your little girl could benefit from deadlifting! or maybe you need a son too 